Beat by a Girl

Not just any girl.. but the "Fittest Woman on Earth, Winner of the 2010 CrossFit Games, Kristan Clever".  She's badass and makes anything she does look effortlessly with her 5ft,3inch frame, weighting only 133.  She came in 4th during 2009, so I was lucky enough to see her win the Games this past summer.

So, how did she beat me?  Well, it was during the Hero WOD named "Collin", after a Navy SEAL fatally shot mid August during combat operations in Eastern Afghanistan.

It's 6 rounds for time of:

• Carry 50 pound sandbag 400 meters
• 115 pound Push press, 12 reps
• 12 Box jumps, 24 inch box
• 95 pound Sumo deadlift high-pull, 12 reps

I know I could do the above to really push myself (estimated 38min), but I had another goal in mind... to take down the champion!  She completed it in 24min according to the crossfit.com site with lesser weights... a 35lb bag, 85lb Push Press, 24" box, and 65lb SDHP.  So I set up the same equipment, however, I didn't have the sandbag and carried a 35lb bumper plate instead.

Well, once I came back from the run with the awkward plate to carry, I was already over 2min and needed to average 4min a round to win.  I ran back out a little after 4 min, but knew I had already lost for I needed to make up ground but would be tired of course over time. Round after round, my time kept slipping slightly as I became smarter on the carry, but tired on the PPs.  Once I got to the 24min marker, I was somewhere in the early stages of the 5th round and had one more to do.  Sadness... right there, I knew why she was the champion.

I continued with the goal to give it my all and finally finished at 31:50.  Next time Kristan, you're going down! =)

and it will be named FWC

If you haven't noticed, I have a new picture up for my site.  It was taken professionally during Tough Mudder and a good friend of mine help me to make it 'pop' with her awesome Photoshop skillz.  (Thank You Sooo Much!!)  You can see some of her other work below and follow her Crossfit blog here (yep, right here).

Today's workout was cool, and just wanted to dump my results since its late.

• 5 Rounds for time:
• 10 Ring Rows
• 10 Power Cleans @ 135#'s

Results: I used 135 for first 2 rounds and then went to 115.  Towards the end of the 3rd round of Ring Rows, I was feeling the burn in my arms.  Last set killed me.  Finished in 10:15..  I think 7min would be awesome for me one day, for I rest too much!

Extra Work: Back Squat 135#'s (or a weight that is fairly easy) for 75 reps.  I broke it up into reps of 10 using 65lbs.  Took me a few to get moving quickly and finally conquered my chest falling forward.  Last few sets looked good.

Tabata Style

First off, I made the Internet!!!!  My sister from another mother has decided to join the dark side and can't wait to see her progress over time.  I worked out with her once and it was a memorable moment ;).  Welcome Edub!  WARNING: IT CAN BECOME ADDICTING.

Today was a quick burner to kick start the removal of that Thanksgiving food.  It's called "Tabata", which is 20 seconds of work followed by 10 seconds of rest for 8 cycles (4 minutes). There is no rest between exercises so the below took about 16 minutes.

• Tabata Push Ups
• Tabata Sit Ups
• Tabata Air Squats
• Tabata Sprints 

What's great about this workout is that you can do it anywhere!  Also, it's easy to gauge your performance.  Your score is the lowest count during any cycle.  For example, my PU was 5.. because I started doing 10 a round, then it end up being 9, 8, 7, 6... and then 5 for last couple of rounds.  This is big progress because it used to be 2 (maybe even 1) when I used to start off with like 15-17 PUs.  I try to play it smart.. meaning, don't blow yo load.  Sit-ups and Squats I maintained at 10, and sprints, I was sprinting hard each time... no problems there (except the rain and having my feet wet).

Thanksgiving

 

What am I thankful for?  Friends, Family, and Crossfit (come on, it's a blog dedicated to CF!).  I am thankful to say I'm in my best shape of my life (shows I'm old since old people normally say it).

Anyway, the biggest thing people are scared of when this holiday approaches is all the food they are going to eat.  Well, I am happy to say I ate all I could and come this morning, I feel like it never happened.  Why, I've UNINTENTIONALLY shocked my body starting a full 24 hours before the big feast.  Did you know there are studies out there that say some workouts fire your metabolism up to 48hours later?  Google it ;)

Wed afternoon, I took part in a WOD I made up called the Sargonian, that night went Rowing for a 2000m Time Trial, and then Thanksgiving morning, ran a 10k Turkey Trot and rewarded myself with a Thanksgiving feast!!!  Special THANKS to Sargon, Emeric, and the Isoms for making this all possible!

Instead of Shopping... I was hoping to go to CF this morning, but my legs and calves were begging me for a break.  So, here's my break and tracking of my Thanksgiving activities.

Enjoy!

WOD: The Sargonian (estimated 20 min, included 2miles of sprint/running)

As one person WORKS, the other is completing a 400m loop. 1 rep is counted as a point and the one with highest points at end wins!

1. Kettlebell Swings (w/ 1.5 pood)
2. Kettlebell Swings
3. Push Press (w/ 50lb log)
4. Push Press
5. Backsquat (w/ 45lb Barbell)
6. Backsquat
7. Burpees (chest to floor, jump and lap over head)
8. Burpees

Together, perform 4-100m Sprints at the end.
Results: Took a little over 25min and we were pretty beat.  Sprints felt very good at the end as well. I learned I need to really work on my speed squats... chest kept following forward. 
 

ROWING: This was my first time getting real experience with the Concept 2 Rowing machine. In the past, I've done some short rows to warmup during CF or during a WOD, but really didn't know how to gauge my performance and row properly and strategically.  I walked away with a much better technique now and a Personal Record ;)  (yeah, first time is always your best time).
Warmups- Performed several 500m and couple 250m
Workout- Performed a 2K in 8min, 14secs (minus some secs due to starting the time before rowing)
Goal was to finish at 8min... not bad for first time and rowing error. Hope to hit 8min next time!

TURKEY TROT:  I joined my CF crew to run the 10k Silicon Valley Turkey Trot early in the morning in my Vibram FiveFingers Bikilas!  It was freakin cold! (high 30s, low 40s) First 1.5miles was mostly crowded but once I was able to get free and stretch my legs, I got on track.  I was happy with my performance but still think I could have gotten it in under 45min if I started off with the mindset of doing a PR.

• Results: 343 out of 4118
• Men: 296 out of 2044
• M 25-29: 36 out of 330
• Finish: 47:02 Pace: 7:35

 Aiight, time to relax!

Want to join Crossfit?

I'm not a pro or anything, but here's some tips if you want to get started doing Crossfit.

1.) Find local crossfits in your area by using google and see if their prices and class schedules work for you.
2.) Look through their website and check out their activities.  Does it appear engaging, meaning there are stories and tips provided then just a WOD everyday?  Member interactive can add to the experience.
3.) Schedule a free class and/or pop up and check out the classes in person for the times you may come (may be too crowded around your time, lack of equipment or space, or the coaches aren't not very helpful, enjoy the music?? etc)
4.) Speak to an existing member about their experience and they will give you real talk.

Keep in mind, we have FREE Saturday 9am classes for friends at my box.  Let me know if you want to go so I can plan accordingly. We may not do any extreme weights for the safety of everyone, but hopefully you'll get a feel for the CF community and the box and also a great Saturday  morning workout.

Why do I love my box so much?
1.) Jason is awesome!
2.) All the trainers are cool and helpful and push me.
3.) The members are hecka cool and I do get excited when I see some of them (but don't tell them).
4.) It's right down and the street and the wide open schedule works for me.
5.) The box is engaging outside of classes (groups runs, outings, etc).
6.) There is a lot of equipment (except GREAT jump-ropes, lol)
7.) Every night, the WOD is put up so I can plan my day accordingly.. get excited about the WOD, or run from a WOD.. which isn't cool.. face yo fear!!).
8.) The website is engaging and Jason goes above and beyond at times with useful information like technique, nutrition, etc..
9.) I can also attend weightlifting and mobility classes as well at the box and the location in Mountain View.

Need more info?
Here's an article from a woman who took park in Crossfit for the first time.  More over, here's a video of some women from Santa Clara taking part in a WOD which I thought was awesome... cuz their technique is on point and I like the song being used.. for some reason ;)  Stole it from a facebook friend.
They did 7 rounds for time:

• 5 Handstand push-ups
• 125 pound Deadlift, 10 reps
• 10 Chest to bar pull-ups
• 20 Double-unders

Well, if you have any questions, let me know.

------------------------------------------------

Tracking Results from Yesterday:

Perform FAST... 7 sets of 5-8 backsquats at a moderate load.
I used (crap, forgot the weight.. 45bar, 2-10lb, plus 2-10/15.. .so 85 to 95??) and found myself not going as fast as I'd like.  Once I got the flow, I was shooting up quickly and having the bar land back on top of my neck. Need to learn to keep it against me.

WOD: Max rounds in 15 minutes of Cindy:

• 5 pull ups
• 10 push ups
• 15 air squats

Put before you start peforming Cindy, you must first complete the following.. all within 15min.
2 rounds of:

• 30 KB swings @ 2pood
• 30 double unders

Results were using the 1.5pood and basic speed rope and I did ok.  Started Cindy right under the 4min marker I think.  Lost count, but think I completed 12 to 14 rounds.. fast on my first several sets of pushups, hit and miss on air squads, and complete control of my PUs.   I went EXTREMELY hard I think, especially in the final two minutes... you can see I was about to fallout in the pic right after!

Gymnastics

Over the weekend, I attended a seminar learning how to apply basic gymnastics, acrobatic, and freestyle movement to my CrossFit training. It's a way to increase my agility, mobility, and versatility in WODs and beyond.. like basketball.. or maybe horseback riding... if it's your thing.

The coach was visiting from San Fransisco Crossfit and is well known in the CF community for his work.  Here's a video of him on YouTube doing some badass parkour and gymnastics work.

We were demonstrated skills with safe, simple, and easy-to-follow progressions that I can practice on my own to enhance my performance in just about anything.  The items/areas we worked on covered:

• Hollw-Body Position
• Hand Balancing
• Rings
• Bar
• Basic Rolls and Tumbling

All of these are used to complete the following which I will try my best to work on as much as possible in the future

• Freestanding Hand-Stand Push-Ups
• Pistols (one legged squats)
• Muscle Ups (bar or rings)
• Back Flips

There's a lot I learned and don't feel like writing it all down, but know I can't help but get better.

Goal: in early 2011, say, "Frank, can you bust out that backflip right quick?"  Hopefully I will say, "of course!"

Smart Workout Story

Here's a Story I'd like to Share....

These are the days I enjoy.. not only do you push yourself physically, but also mentally.  Today, you estimate and schedule your 'work'out accordingly so that you finish on time.  You have exactly TEN minutes to complete the following tasks... with a 20 second margin of error.... in other words... ten seconds BEFORE or AFTER the ten minute clock... I confuse anyone???

So, you are penalized with extra work (20 BURPEES!) if you finish before 9:50 or after 10:10. At the start of the clock, you have to:

• Row 500 meters 
• Perform max reps of Ground to Overhead @ 155#'s (Clean and Jerks mostly)
• Run 400 meters

The goal is to get a high score by performing as many clean and jerks as possible while returning from the run right at the ten min marker.  So, if it takes you 2min to run 400m, then you need to be out that door at 8min ;)  But then again.. you just put in some tiring work before hand... "will I need more time to run?"  "Can I still perform the same?"  These are the questions you ask yourself as you are working out... "oh, I should start running, but I can get one more clean and jerk in"... still with me?

I was able to complete the Row in less then 2mins with a steady calm pace... then on to the Clean and Jerks.  I used 115lb for the first 25reps (which left me with 3min left).  I then went down to 95lbs to get a quick burner in.  Put me at 35 reps but with 90secs left.

Judgement call time!  I know I can sprint it in about a minute, but I am SUPER tired.  But I need to get out the door still (takes time) and return.. so I leave with 8:45ish on the clock.

While sprinting around, my hearts racing, legs burner, just overall destroyed... but I thought about almost being done and wanting to reach that ten min goal.  I'm counting to myself, wondering am I really mimicking seconds on a clock and estimating as I think is needed.... I'm at 60 secs so far..

I come around the last turn, and see the imaginary finish line ribbon hanging along the doorway.  I tear thru it and look up at the clock...

10:01... I did it... no damn BURPEES!

(crashes to floor)

Out with the Old!

In with the new... skin, that is.  At the end of today's WOD, I felt a major rip! It was the palm of my right hand.  Since I am short for time, this is will a quick post.

Today's WOD was called the "Body Weight Bonanza"  This is home grown for our box I think.

Complete the max # of rounds in 7 minutes of:

• 7 Push Up's (chest to floor)
• 10 Sit Up's (hands touch floor behind and in front of you)

Immediately after run to the pull up structure and perform max # of rounds in 7 minutes of:

• 4 Pull Ups
• 8 Jumping Lunges

Basically you go hard for 14minutes, no break, no water.... no stress or worries of anything else.  I completed 10 rounds of the first set and then the second set, I completed about 15 before I lost count because I was going too fast.  For the last 2 min, I just focus on lunging for I tore the skin on my hand.  I should have used more chalk and worked on my hand-to-bar technique.

My heart was racing pretty quickly afterwards for even Jason to call me out and say settle down.  It was kind of funny actually.  It felt good to get out and fight with myself, pushing myself further and further.  I hope those of you that read this have something to take you away from any issues or stresses in life, being your quiet space, time out with a buddy or loved one, or just throwing rocks at animals.  We all need that thing to get us away.  I found mine,

Aiight, time for work ;(

The Bad Boy

Yep, that's what I have been these past 24 hours...  not sure why, but I reached for my comfort food to get me thru Sunday and Monday... well, 2 comfort foods (Ice Cream and Pizza) and bonus food (Chicken Strips.. and Nuggets).. ok.. EXTRA bonus.  Anyway, that's the BAD..  The Good is that I did make an agreement to myself.. and HONORED it!  If I eat the Bonus, I'd have to go to CF afterwards.  I did... and glad I did... ate the Bonus that is... it was soooooo good ;)

Anyway, back on track...   today we had to see how many times you can front squad and back squat your body weight.. well, for me, my body weight is my max.. so, this should be short and sweet ;)  At 155lbs, I got 1 front squad and got 3 back squats.  There was this other guy who got like 19 front squats and 30 back-squats at the same weight.  DESTROYED me!  But he's awesome and mos def a different build then me.  Maybe one day.

The actual WOD was a good one... perform the max number of rounds in 3 minutes of:

• 5 Thruster's @ 155#'s
• 10 Burpees 

Rest 1 minute and repeat for a total of 3 times.  I was about to do the first round at 95lbs and the last two at 75. I got in about 2-3 rounds per round.  Afterwards, I worked on my handstands and double unders.

Oh, and every wonder what you eat and how much work is needed to burn it off?  That Ice Cream (1015 calories), Large Pizza (2160 calories) and Popeyes Chicken (520 calories.. don't seem right, lol) gives me a estimated grand total of 2700... something I'd burn running a whole 26.2 mile marathon.  Grrrr.  And this doesn't even capture the FAT and SUGAR!

Bad Boy Out!

What? Someone doing Double Unders?

This is what I thought to myself today as I worked from home and heard a familiar sound outside my window.  Come to find out, one of my neighbors was performing double unders (jump roping with it passing under you twice in one jump).  I peek outside when I hear it stop and see a guy swinging a kettlebell.  This is where my heart breaks (why couldn't it be a CF woman! lol)  Anyway, I go and introduce myself and make a new buddy.

Today's work at the gym was great.  We worked on performing heavy deadlifts and took part in a quick challenging WOD.  I was able to meet my personal record on the DL of 305lbs.  I was kind of disappointed I wasn't able to beat it but can blame it on not eating properly this morning and of course  not working on it for the past three months ;(  wasn't cool.

The WOD was to be completed under ten min ideally, 13 at the most.
5 Rounds for time of:

• 10 Deadlift's @ 225#'s    (Pull)
• 5 Hand Stand Push Up's    (Push)
• 10 Ring Row's

I used 165lbs for deadlift and did the strict RR from the ground and completed in 8min, 30secs.  I was basically flawless on the HSPU and was able to knock out both the RR and DL unbroken for the first 2 rounds.

I then worked on my double unders afterwards and think I'll be buying me a fancy one soon.

Another WOD I forgot to post from couple of days ago was a fight gone bad style... where you perform max number of reps in one minute on each of 5 stations for a total of 3 rounds... also you have one minute rest in between rounds.

1. Pull ups
2. Sit ups
3. Power snatch at 75 pounds
4. Rowing
5. Sumo deadlift high pull 95 pounds

Results: I was able to complete about 80, 70, and 60 reps for a estimated total of 210.  My Pullups and SDHP were the items causing the most slippage from round to round.  I did give it all my effort though!

Aiight, Crossfit Out!

(Pic) Personal Record!

I feel like a superstar when I make 'the internet'.  I got posted on my box's site for setting my PR doing the overhead squat.

(Video) Walking Handstand

Practice what you suck at! I've been making time on the side doing handstands. Here's a result after doing a WOD. For those who can recall, I once had problems just getting my legs up and holding it for a sec, then crashing down pretty hard. Now I am trying to WALK IT. Turn your monitors on its side and enjoy!



Just dumping some results so I can compare in the future.  Funny because I'm already having to estimate since I forgot some of it already.  Might not be an exciting read :(

Day One:
Technique was to find your Max Overhead Squat.  I suck at this an movement and warmed up with the 45lb and was pretty tired from that.  But slowly added 10lbs and ended up at 125lb.  That's pretty awesome for me.  The WOD was 4 Rounds for Time:

• 20 Back Squats @ 135
• 10 30" Box Jumps 
• 50 Double Unders

Results: I did 85lbs for the first 2 rounds, then dropped to 75lb.  Did impressively well on my DUs.  Took about 16 to 17min.  Did a lot of rest during the squats ;(  Kept getting called out for dropping my chest (I was tired, Geez! lol)

Day Two:
Warmed up and then performed 5 sets of 5 Glute Ham Raises using the partner/floor technique (25 reps)
The WOD was to move to next station after 5 mins... the quicker you finsih, the more rest of have in theory.
1.) 400m Sprint (about 3:50 min of rest)
2.) 50 Deadlift's at 155lbs (about 2 min of rest)
3.) 35 Burpees (about 2-3 min left)

Day Three:
Warm up and then find Max Front Squat... which ended up being 165 or 155... hence why I need to write this ish down!!! Grrr.  The WOD was find you max rounds in 10 min of:

• 5 Clean and Jerk's @ 135#'s
• 7 Pull Up's

I did 95lbs and completed 7 or 8 rounds.

Overall, the last several times I've been to CF have been pretty badass.. not sure why.  Hope this means I'm back on the grind!